Workout Description

Why This Workout Is Very Hard

205/145 represents significant loading for complex Olympic and power movements, performed consecutively with no built-in rest. The combination of heavy front squats after power cleans, followed immediately by shoulder-to-overheads creates severe leg and shoulder fatigue. Four rounds of this triplet will force most athletes to break sets and rest frequently, making the workout a 8-12 minute grind of heavy barbell cycling.

Benchmark Times for Linchpin Test 7

• Elite: <4:00
• Advanced: 4:30-5:00
• Intermediate: 5:45-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy loads at 205/145 require significant strength capacity, especially when maintaining form across all three movements.
• Flexibility (7/10): Front rack position, clean catch, and overhead lockout demand significant mobility in shoulders, hips, and wrists.
• Power (7/10): Power cleans and shoulder-to-overhead movements require explosive output, though heavy weight may slow cycling.
• Stamina (6/10): Sustained output required across multiple muscle groups with heavy loads, particularly taxing the front rack position and overhead stability.
• Endurance (5/10): Four rounds of complex barbell cycling creates moderate cardiovascular demand, though heavy weights and low reps allow some recovery between efforts.
• Speed (4/10): Moderate emphasis on transition speed, but heavy weights necessitate measured approach to maintain form and safety.

Movements

• Front Squat
• Power Clean
• Shoulder-to-Overhead

Scaling Options

Reduce weight to 65-75% of 1RM clean (155/105 for most). Scale to 135/95 or 95/65 for newer athletes. Keep movement pattern but reduce complexity: power clean can become hang power clean, S2OH can become push press only. Volume can be reduced to 3 rounds. For significant scaling, consider 3-3-3 rep scheme or reducing to 2-3 movements only.

Scaling Explanation

Scale if unable to cycle 2-3 reps unbroken at prescribed weight or if technique deteriorates significantly under fatigue. Athletes should be proficient in all three movements and have recent 1RM clean above 250/175 to attempt Rx. Priority is maintaining proper movement patterns and barbell cycling efficiency. Target time is 6-12 minutes - scale load if estimated time exceeds this range. Power output should remain high throughout all rounds.

Intended Stimulus

Moderate-heavy barbell cycling workout targeting the phosphagen and glycolytic energy systems, typically lasting 6-12 minutes. Primary challenge is maintaining technical efficiency with heavy loads under fatigue. Tests strength-endurance and barbell cycling capacity with relatively low rep volume but significant load.

Coach Insight

Break up sets early - singles or doubles are acceptable given the heavy load. Focus on efficient transitions between movements since the barbell stays at same weight. Power cleans should be touch-and-go when possible. For front squats, maintain upright torso and full front rack. For S2OH, choose push press or split jerk based on efficiency. Rest as needed between rounds to maintain proper form. Target 90-120 seconds per round.

Benchmark Notes

This workout is most similar to Grace (30 C&J at 135/95) but with heavier loading (205/145) and a more complex movement pattern split into 3 parts. Base calculation: - Power Clean: 3s/rep × 4 reps = 12s - Front Squat: 3s/rep × 4 reps = 12s - S2OH: 3s/rep × 4 reps = 12s - Transitions between movements: 2-3s × 2 = 5s Per round (fresh): ~41s Fatigue multipliers: Round 1: 41s (1.0x) Round 2: 45s (1.1x) Round 3: 49s (1.2x) Round 4: 54s (1.3x) Total raw time: ~189s Add 15-20% for heavier loading vs Grace: ~227s Add transitions between rounds (3 × 4-5s): ~240s for elite (L10) Scaling from Grace anchor points (90-120s M / 110-150s F) with +100% adjustment for weight and complexity: L10: 240s M / 300s F L5: 390s M / 480s F L1: 720s M / 840s F Recap: Male - L10: 4:00, L5: 6:30, L1: 12:00 Female - L10: 5:00, L5: 8:00, L1: 14:00

Modality Profile

All three movements (Power Clean, Front Squat, Shoulder-to-Overhead) are weightlifting movements involving external loads with a barbell. Since there are no gymnastics or monostructural movements, this workout is 100% weightlifting.

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